This article and video will explain how 4 weeks can get rid of your belly fat for good.
The concepts and descriptions are from Jeremy Ethier.
- How 4 Weeks Can Get Rid of Your Belly Fat for Good
- Week 1 – How 4 Weeks Can Get Rid of Your Belly Fat for Good
- Week 2 – How 4 Weeks Can Get Rid of Your Belly Fat for Good
- Week 3 – How 4 Weeks Can Get Rid of Your Belly Fat for Good
- Week 4 – How 4 Weeks Can Get Rid of Your Belly Fat for Good
- Ab Work – How 4 Weeks Can Get Rid of Your Belly Fat for Good
- Video – How 4 Weeks Can Get Rid of Your Belly Fat for Good
- Learn More
- Muscles of the Core and Abs
- Abdominal muscles
- Anterior abdominal wall
- Transversus abdominis and internal oblique
- External oblique
- Internal abdominal oblique
- Rectus abdominis
- Linea alba
- Lateral abdominal wall
- Quadratus lumborum muscle
- Diaphragm and anterior abdominal wall muscles
- Knowing the basic anatomy of the core can help you in a variety of ways.
- Conclusion – How 4 Weeks Can Get Rid of Your Belly Fat for Good
How 4 Weeks Can Get Rid of Your Belly Fat for Good
“I’m going to show you how to lose belly fat for good with a 4-week plan. During each week, we’ll implement one of 4 things that have been found in research to be the key to lose stubborn belly fat and keep it off. We’ll show you how to properly assess and monitor your belly fat loss progress, give examples of food swaps to consider for your weight loss diet plan to kick start fat loss, talk about a few exercises to speed it up, and then combine everything with a bonus tip for those who are really serious – and want to lose belly fat, fast. By the end of this video, you’ll have a full plan that you can get started with immediately, and if followed consistently, will help you finally lose that stubborn belly fat.”
Week 1 – How 4 Weeks Can Get Rid of Your Belly Fat for Good
“In week 1, you need to weigh yourself every morning after waking up and after using the bathroom. Don’t drink or eat anything before. After 7 days, take an average of your weight. This 7-day average will then be your “weight” for that week. Every week you will repeat this process. You will then compare these weekly averages to assess how much fat (i.e. belly fat) you’re losing with what we will implement next in weeks 2-4. A reasonable goal is to lose weight at a rate of around 0.5-1% of your body weight per week.”
Week 2 – How 4 Weeks Can Get Rid of Your Belly Fat for Good
“During this second week, you need to close the gap between how many calories you can eat to lose fat and how many calories you’re currently eating to kickstart the process of losing your stubborn belly fat. A simple method to get a rough estimate of how many calories you can eat is to take your body weight and multiply it by either 13 or 29 depending on if you’re using lbs or kgs. Download a food tracking app such as MyFitnessPal and start logging down every single thing you eat during a typical day. By the end of the first day, you’ll be able to see roughly how many calories you’re eating.”
Week 3 – How 4 Weeks Can Get Rid of Your Belly Fat for Good
“This number will most likely be higher than the number of calories you can eat to lose fat. We need to close this gap. Employ a flexible approach toward your diet plan for the best chance of success at weight loss. This is where you more or less continue eating what you want, but gradually make swaps to reduce your calorie intake.”
“Although reducing calories is the main thing you want to do when it comes to how to lose stubborn belly fat, being active should not be overlooked as it will speed up the process. That’s why, starting in week 3, we’ll track NEAT. It may not seem like it, but daily living activities like walking, fidgeting, washing dishes, and gardening can make a big difference when it comes to fat loss. The easiest way to track your general activity is through your step count. The greatest benefits seem to occur in the neighbourhood of 7,000-9,000 steps per day and is a good minimum goal to aim for.”
Week 4 – How 4 Weeks Can Get Rid of Your Belly Fat for Good
“During week 4, you need to implement a structured exercise routine with the right amount and the right type of exercise. As a recommendation, you should aim for a minimum of 30 minutes of exercise 3 times per week. If you can up this to at least 60 minutes 4-5 days per week that is even better. That will help you lose belly fat – fast. As for the type of exercise to do, what we recommend within our Built With Science programs that have worked wonders for thousands of members, is to start with a foundation of about 3-5 weight training days per week. Once you’re consistent with that, add in 20-30 minute cardio sessions to help you hit the weight loss targets we established back in week 1.”
Ab Work – How 4 Weeks Can Get Rid of Your Belly Fat for Good
“Although you can’t directly target fat loss from your belly, you can grow your abs just like any other muscle by training them with weights. As they grow, they will pop more through your skin and as a result, make them more visible even if you haven’t lost all the stubborn belly fat. To do this, train your abs with weighted movements regularly 2-3 times a week. Weighted cable crunches, weighted reverse crunches, and weighted sit ups are all great options.”
“Keep in mind that this should not be implemented until you’ve nailed down the previous 4 things. Once you get all 4 implemented, you’ll start experiencing fat loss. Keep this up for long enough and stay consistent with it, and eventually the fat will come off from stubborn areas like your belly.”
Video – How 4 Weeks Can Get Rid of Your Belly Fat for Good
Muscles of the Core and Abs
There are several muscles in the core that work together to help you move and stabilize your body. The muscles of the abdominal wall are important for supporting your spine and pelvis, as well as moving your upper body through space.
These muscles can also be worked on their own to improve posture and control movement during exercise. For example, if you’re trying to strengthen your back or improve balance on one leg, it’s helpful to know which part of the core is being used along with other areas of your body.
The abdominal muscles are the rectus abdominis, transversus abdominis, internal oblique, and external oblique. These muscles run horizontally along each side of your torso and serve as primary muscles of respiration. The rectus abdominis is the most superficial muscle in the abdominal wall (the area between your ribcage and pelvis). It creates a deep “six pack” when well developed.
Anterior abdominal wall
- The muscles of the anterior abdominal wall are located in the front of the body. They include the rectus abdominis, internal oblique and transversus abdominis muscles.
- These muscles are responsible for flexion, rotation and lateral flexion.
- They also help to stabilize your torso while you’re walking or running, as well as during other activities such as lifting weights or playing sports.
Transversus abdominis and internal oblique
The transversus abdominis and internal oblique muscles are deep to the rectus abdominis and external oblique muscles. These muscles are important for stabilizing your spine and pelvis.
The transversus abdominis muscle runs vertically on both sides of your abdomen and helps to compress the abdominal contents inward toward the spine, thereby adding support to the abdominal wall.
The internal oblique muscle also runs vertically along each side of your abdomen but does not attach directly to any other abdominal structure; instead, it inserts into each side of a rib cage at about its midpoint (near where you’d expect a belt loop on jeans).
As such, it helps pull these two sections together when they contract as if you were trying to pull in your stomach by sucking in air through pursed lips—a common exercise for toning core muscles while strengthening them during situps or crunches.
The external oblique runs from the lower ribs to the hip and is one of three abdominal muscles (the others being internal oblique and transverse abdominis). It’s the largest of these three, making up about half of your core muscles.
The external oblique helps you to rotate your trunk as well as flex your spine.
Internal abdominal oblique
The internal abdominal oblique (IAO) is located deep to the external oblique and forms the lateral border of the rectus sheath. It is part of a muscle group that forms the abdominal wall and runs from the iliac crest to the xiphoid process.
The rectus abdominis is a long, flat muscle that runs vertically along the front of the abdomen (the same direction as your belly button). The muscle originates from several points:
- pubic bone
- inguinal ligament
- xiphoid process (bottom tip) of the sternum
These three attachment points create a straight line down your midsection. In addition to these attachments, there are also tendinous intersections within each muscle that enable it to widen out and support other structures like your internal organs and spine.
Finally, rectus abdominis ends by merging into a single tendon that attaches at your umbilicus—or navel.
The linea alba is a white, fibrous band of connective tissue that runs down the center of the abdomen. It’s formed by the fusion of the two halves of the rectus abdominis muscle. The linea alba separates your abdominal muscles into right and left sections, or “wings.”
The upper rectus abdominis fibers are separated from each other by a vertical gap called a hiatus. The lower fibers are connected by an additional horizontal fascial band called a tendinous intersection (TI).
Lateral abdominal wall
The lateral abdominal wall muscles include the external and internal oblique, and the transversus abdominis. These muscles are located on the side of your abdomen, and help to stabilize your spine and pelvis. The external oblique is responsible for pulling your rib cage down when you flex it, while the internal oblique pulls it up—both actions help to draw in your waistline when you’re standing or sitting upright.
The transversus abdominis also aids with spinal stabilization; however, its primary function is that of deep core muscle support where most abdominal support comes from (rather than superficial abdominal muscles).
Quadratus lumborum muscle
The quadratus lumborum muscle is a muscle of the lumbar region. It attaches to the lower border of the 12th thoracic vertebra and inserts into the posterior part of the crest of the ilium, between its anterior and posterior rami.
The quadratus lumborum acts to rotate the trunk to the opposite side, which can be useful for turning over in bed or reaching behind yourself while sitting on a toilet (although most people don’t find it necessary to use their back muscles when they go pee).
It also acts as an extensor or laterally flexor of your vertebral column.
Diaphragm and anterior abdominal wall muscles
The diaphragm is a dome-shaped muscle that separates the thoracic cavity from the abdominal cavity. It is responsible for breathing, as it contracts downward with inspiration and relaxes upward to deflate during expiration.
The anterior abdominal wall muscles include all of those muscles inferior to the diaphragm: transversus abdominis, internal obliques, external obliques, rectus abdominis (front), pyramidalis (inferior) and quadratus lumborum (superior).
These muscles work together with your pelvic floor muscles to stabilize your core.
Knowing the basic anatomy of the core can help you in a variety of ways.
Knowing the basic anatomy of your core will help you in a variety of ways. First, it can help you understand how your core functions and why it’s important to exercise it. Second, it can help you prevent injuries to your body by knowing which areas are at risk for injury (and which ones aren’t).
Thirdly, if you do get injured, knowing how each muscle works can make rehabilitation easier by understanding how far along your recovery process is and what exercises might be beneficial for strengthening that particular region.
Finally—and this is probably most important—it’ll help improve your strength! If something hurts when you do an exercise like crunches or planks, knowing exactly which muscles are being used will give clues as to how much force those muscles are exerting on one another during those movements.
This knowledge can guide us toward more effective training methods that don’t put undue stress on areas where we’re already weak or vulnerable to injury due either overuse or misuse (think: “muscle imbalances”).
Conclusion – How 4 Weeks Can Get Rid of Your Belly Fat for Good
It’s important to understand the anatomy of your core and abdominal muscles. This will help you get a better understanding of your body, which in turn allows for more effective workouts. Knowing how these muscles work together can also help prevent injuries or other problems from occurring when exercising out on the field or court.
Use the tips above to transform your body.
- nutrition-for-crossfit-open: Photo courtesy of CrossFit Inc.